WOD: Saturday 250104
Have a great weekend!
• Coaching Notes
We are hitting the PRVN Community Throwdown Workout #2 Today. The workout is a chipper-style challenge blending bodyweight gymnastics, barbell cycling, and cyclical elements. Athletes will start with a large set of wall balls, move onto the rower for a substantial calorie effort, and then tackle a descending ladder of pull-ups, another rowing segment, power snatches, and finally bar muscle-ups. The time cap is tight (16 minutes), so emphasize pacing and efficient transitions. Encourage athletes to break sets intelligently—especially on pull-ups and bar muscle-ups—before reaching failure. The power snatches should be managed with quick singles or small sets to maintain form under fatigue. Make sure everyone chooses appropriate scales to keep moving and avoid bottlenecks. Good breathing technique, smooth transitions, and attention to quality reps will help athletes reach the end within the time cap.
metcon: PRVN Community Throwdown Event #2
For time:
60 Wallballs, 20/14 lbs, 10/9 ft
50/40 Row Calories
40 Pull-ups
30/24 Row Calories
20 Power Snatches, 115/75 lbs
10 Bar Muscle-ups
Time cap: 16 mins
Accessories Part a:
3 rounds for quality of:
10 Bent Over Barbell Rows, pick load
15 Weighted Hip Extensions, pick load
Accessories Part b:
1x [ 7 Dumbbell Reverse Curls + 7 Dumbbell Hammer Curls + 7 Dumbbell Bicep Curls ]
1x [ 7 Dumbbell Reverse Curls + 7 Dumbbell Hammer Curls + 7 Dumbbell Bicep Curls ]
1x [ 7 Dumbbell Reverse Curls + 7 Dumbbell Hammer Curls + 7 Dumbbell Bicep Curls ]
Use the heaviest weight you can for each set. Rest as needed between sets.
Weighted Hollow Hold, pick load, 15 secs